WOD Tuesday September 4th 2018

September 4, 2018

WOD Tuesday September 4th 2018


A.) Mobilty
:60 seconds Couch Stretch
:60 seconds OH band distraction
30x PVC dislocates
Then 3 sets of 3 reps OH wall squat therapy with pause at 3 positions


B.) Warm up
500m row
Then 3 rounds of
3 Snatch deadlifts
3 snatch pulls
3 snatch high pulls
3 muscle snatch
3 power snatch
3 ohs


C.) 5 sets of 
Hang snatchx2+snatch+2 ohs 
(Choose a weight that allows you to efficiently execute the complex, if you dont have overhead squats yet, work on the hang snatches and snatches from the floor,work at a weight that allows you to work on technique, as always, TECHNIQUE dictates load!)


D.) Emom x 10
5 power snatch+5 overhead squats 95/63
12 box jump overs 24/20
(Scale reps as needed for snatches and box jumps as well as weight, if you don't yet have your overhead squats you will add 3 power snatches, 8 eomom)


E.) 4 sets of
Bb upright row x12-15 reps
superset with
Lateral delt raises with plates or db x12-15 reps 
(Rest :60 seconds between sets)


Have fun, work hard, work smart, get strong, and #Trusttheprogram
Coach Joshua

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